Have you been working hard in the gym? If you’re like me, you’ve found that some days your muscles don’t have the energy to get you through that intense workout you were hoping for. Supplementing with creatine can be helpful for that muscle fatigue over time when consistently using it. And, no, creatine is not just for gym bros.

How Creatine Can Help Women in the Gym

Creatine is one of the most well-researched supplements and is generally considered safe and effective for women. It works by increasing the body's stores of phosphocreatine, which helps produce energy during high-intensity activities.

By supplementing with creatine, you can get multiple benefits:

• Increased strength and power output: Creatine helps replenish ATP (adenosine triphosphate), the primary energy source for muscle contractions. This allows women to lift heavier weights and perform more repetitions, leading to greater strength gains over time. Studies have shown that women using creatine can increase their one-rep max and overall strength by 5-15% compared to those not supplementing.

• Enhanced muscle growth and definition: Creatine promotes muscle hypertrophy (growth) by increasing water content in muscle cells and stimulating protein synthesis. This can help women achieve a more toned and defined appearance. It's particularly beneficial for women looking to build lean muscle mass without excessive bulk.

• Improved high-intensity exercise performance: For activities like HIIT (High-Intensity Interval Training), sprinting, or intense weight training sessions, creatine can significantly boost performance. It allows for more work to be done in short bursts of high-intensity effort, which is crucial for these types of workouts.

• Faster post-workout recovery: Creatine has been shown to reduce muscle damage and inflammation after intense workouts. This can lead to quicker recovery times, allowing women to train more frequently and consistently without excessive soreness.

• Potential cognitive benefits: Some research suggests that creatine supplementation may improve cognitive function, particularly in vegetarians and older adults. This could translate to better focus and mental energy during workouts.

Choosing a Creatine Supplement

When you’re selecting a supplement, you want to put the best quality and best research ingredients in your body. My choice is Naked's Strawberry Creatine Monohydrate Powder for multiple reasons, including that it is so tasty and it gives me the right amount of energy during an intense workout.

Naked's Strawberry Creatine Monohydrate Powder benefits:

• No sucralose

• No artificial flavors

• No Acesulfame potassium (Ace-K)

• No calcium sulfate

• No added colors

• Research-backed creatine monohydrate powder to optimize muscle energy and growth

• Tested by independent third party for heavy metals

• Only premium ingredients and no additives

• Easily absorbed

• Fast dissolving in drinks

• Non-GMO and Vegan

• Soy Free and Certified Gluten-Free

How to Use It

When starting to take creatine, it’s important to be consistent and build up the amount of creatine in your system. A simple way of doing this is to take 6 servings of creatine for 6 days, and then reduce it down to one serving per day. While you can take it at any time during your day, I recommend taking it at roughly the same time each day when possible.

I keep things simple and make a quick shake with water and creatine only. You could certainly jazz it up by using it as part of a smoothie (avoid mixing supplement, though).